WODs 6/24/19-6/28/19

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Week 2 of our 5×5 squats.  We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week.  Stand by for a CFC outing to concert in the park!


“Rush Hour”
5min AMRAP
400m run
max rds of
7 Power cleans 155/105
7 Plyo jumps
rest 3 min
5 min AMRAP
400m run
max rds
5 power cleans 185/125
5 plyo jumps
rest 3 min
5 min AMRAP
400m run
max rds
3 power cleans 205/135
3 Plyo jumps

Handstand pushups require a lot of consistent practice.  They are a great way to build upper body strength.  We will scale them with seated DB press.  I want the power cleans to be done unbroken on round 1, 2 sets round 2, and singles round 3 for scaling purposes.


Back squat 5×5 add 5lbs from last week

“Escape From Wonderland”
75 DU
50 Air squats
35/25 cal row/Bike

Week 2 of 5×5.  We test our back squat week 4.  If you can’t add from last week, its ok.  We want you to make all 5 sets with good movement over weight.  Today’s wod is a good one to really push hard.  See what pace you can hold on the bike and still do DU.


15 min AMRAP
5 C2B pullups
7 DB Push Press 50/35
9 Ball slams 40/30
50m Sol Carry 50/35

A lot of people want to get better at pullups.  Today is the day.  Wods like this allow quick transitions with  many opportunities to practice a high skill  movement without hitting total fatigue.  As always, you can scale the reps as needed.


Deadlift 5-4-3-2 70-75-80-85%

“The Simple Life”
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

We want climbing sets on the deadlift.  We want them to be stealth deadlifts.  Stay engaged!  If the % are too heavy, subtract 5%.  I’d rather see good movement.  Attack this wod.  Its straight forward, simple, and really effective.  Go out at 85% on the 1st row, hang on, then send it on rd 3.


Muscle up skills

“Deja Vu”

8 min AMRAP
4 muscle ups
8 Goblet squats 70/53
12 KBS 70/53
16 DB overhead lunges 50/35
20 Abmat situps
rest 4 min
2 sets

See if you can move up a level on the muscle up progressions if you don’t have them.  Or better yet, maybe today is the day!  Set a pace you can maintain on round 1, then try and match or beat it on round 2.